In distance running, there is no such thing as a free lunch. Every improvement is earned through hard work and lots of it. A workout that comes close to violating this rule is a session of running drills and striders (accelerations of about 100 meters), which provides several performance benefits and is actually fun to do. The benefits of running drills and striders include:

Improved running technique: Many distance runners have sloppy running form, such as tight shoulders or poor leg extension. Running drills improve running technique by isolating aspects of the running stride. Through emphasizing a specific part of the stride (e.g., knee lift), drills help you learn to run with correct technique. You can also overcome style imperfections by doing striders in which you run fast but relaxed while focusing on good form. By doing striders, you’ll tend to improve your running technique and posture at all speeds and may improve your running economy.

Increased stride rate: Your maximal stride rate is controlled by your neuromuscular system, and, as with any other skill, quick leg turnover requires practice. By doing drills and striders you teach your nervous system to let you run fast. After a few of these workouts, a faster stride rate will feel more natural and take less effort to maintain. You can enhance the effect by doing striders on a slight downhill, preferably on a soft surface such as grass. The extra effect of gravity pulling you downhill assists your legs to turn over more quickly. Be careful, however, as it is easy to strain a muscle when running fast downhill, particularly if you haven’t done much speed work recently.

In Daniels’ Running Formula, renowned exercise physiologist and coach Jack Daniels says, "Elite distance runners tend to stride at about the same rate, almost always 180 or more steps per minute." (A stride is the time from when the right foot touches the ground until it touches the ground again; a step is the time from when one foot touches the ground until the other foot touches the ground). Less experienced runners often have a slower leg turnover, typically about 160 to 170 steps per minute. Daniels explains, "The main problem associated with a slower turnover is that the slower you take steps, the longer the time you spend in the air . . . the higher you displace your body mass and the harder you hit the ground on landing." By increasing stride rate, you not only increase your potential to run fast but also reduce the likelihood of injury.

Increased stride length: Drills and striders also increase your range of motion, power, and coordination, which help to increase your stride length. During drills and striders, your hamstrings are stretched dynamically, which allows your leg to swing forward, and your hip flexors are stretched, which allows your leg to extend farther behind your body. These sessions also improve your knee drive and ability to toe-off, both of which lead to a longer stride.

Improved basic speed: Running speed is determined by stride length times stride rate, both of which are increased by drills and striders. By activating your fast-twitch muscle fibers during these workouts, it becomes easier to use them while racing, which is particularly valuable at the end of a race when you ask your muscles to generate a finishing kick.

Designing an Effective Workout

Start out by warming up thoroughly, including at least 15 minutes of easy running and 10 minutes of flexibility exercises. While there are many variations of running drills, here are the two that I find most effective:

1. High knee lift with hip and toe extension: Start by marching with an exaggerated knee lift, leg and forefoot push-off, and arm drive. Begin with a march, then progress to a skipping motion and continue to a fast stride rate. After you master holding good technique, you can increase your forward speed.

2. Quick feet: Start by running in place on your forefoot with a fast stride rate and arm swing. Focus on "running tall," and gradually increase your forward speed so you end up in a sprint. Each drill takes about 15 seconds and should be repeated three times.

After the drills, it is time for striders. Most runners do eight to 12 striders in a workout. The key to striders is to accelerate smoothly up to full speed, then hold your maximal speed for about 40 to 60 meters. You can rest as much as you like between striders since the objective of the workout is to improve technique rather than to improve your cardiovascular system. The lactate level in your muscles does not increase significantly during striders because the accelerations are short and the rest is long.

Concentrate on maintaining good running form and staying relaxed when doing this workout. It is important to avoid tensing up your neck, shoulders and arms. Because it is nearly impossible to think about all facets of good running form at once, focus on one or two elements during each strider. For example, concentrate in turn on keeping your jaw loose, pushing off the balls of your feet, maintaining good posture, keeping your shoulders relaxed, and so on.

You will progress steadily by doing one or two of these workouts each week. It is important to do drills and striders when you are relatively well rested so you can run fast while maintaining good technique. You can do this session on an otherwise easy training day or as part of your warm-up for an interval workout or tempo run.